Level Testing is this weekend. Sign up is required.

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Read: Women’s Only: Muscular Does Not Mean Masculine “Nothing celebrates a strong body more than CrossFit. When I walked into my first CrossFit box, I saw women who were celebrating their athleticism, not trying to hide it. Where being called a beast is a compliment. Not because we are ugly, but because we are expressing our untamed valor to achieve our personal best.”

Warmup
Speed Ladder

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
5 x 3 Weighted Pull-ups
50 Ring Dips
50 Toes to Bar
100 Air Squats

Level 2
50 Ring Rows
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
50 Air Squats

Levels 0/1
30 Ring Rows
30 Box Dips
50 Hanging Knee Tucks
50 Air Squats

Lift
Levels 1-4
3-3-3
Deadlift

Work up to a max effort triple.

Level 0
5 x 5-3-2 (light-medium-heavy)
Kettlebell Deadlift (single or double bell as appropriate)